5K Training Plans

5K Training Plans

For many individuals, five kilometers (5,000 metres, or 3.1 miles) is the first competitive distance they try. It’s their first race t-shirt, their introduction to the world of road racing. But experienced runners like 5Ks too. Five kilometre races are fun to run and easy to race. Unlike marathons, you don’t need to spend 18 weeks training specifically for them, excessively high mileage and recovery time is measured in days, not weeks. For that reason, the 5K is the most popular racing distance in Ireland. If you are a beginner, you can be standing at the starting line of your first 5K after only a few months training. It will take some effort on your part, but not a lot.

5k Novice Training Plan
This training plan is designed for newcomers to running with little or no experience. Perhaps you have previously walked a 5K race and would now like to challege yourself by running the entire event.
Click here for 5K Novice Training Plan

5k Intermediate Training Plan
This is designed for people that have run a number of 5K races. They can finish comfortably and may be finding it difficult to lower their times. Hopefully by following this training plan, they will start to see their times come down again and enjoy the thrill of achieving PBs.
Click here for 5K Intermediate Training Plan

5k Advanced Training Plan
The advanced training plan is for the serious club runner that really wants to push themselves to see how far they can go at the 5K distance. You are a comfortable sub 19 minute runner and are doing regular training with over 40 miles per week.
Click here for 5K Advanced Training Plan